Now Jālandhara Bandha: Contracting the throat, the chin should be placed firmly on the chest.This bandha called Jālandhara destroys old age and death.

This verse formally introduces Jālandhara Bandha, the third of the three major bandhas.The technique is clear: kaṇṭham ākuñcya (contracting the throat) and cibukaṃ hṛdaye sthāpayet (placing the chin on the chest, specifically in the jugular cleft of the sternum).

Dṛḍham — firmly — indicates that it is not a casual tilt of the head but a determined contraction that completely seals the throat.This action closes the glottis and the passage of nectar (amṛta), preventing it from descending and being consumed by the digestive fire.

Jālandhara means “he who holds the net” (jāla = net).It is interpreted in two ways: it holds the network of nāḍīs converging at the throat (viśuddhi cakra), or it retains the flow of lunar nectar dripping from the bindu at the back of the skull.Both interpretations are valid and complementary.The promised result—destruction of old age and death—arises from the conservation of this vital ambrosia.